Warm up

Run 400m, then

3 rounds:

5 strict knew raises

10 alternating box steps ups

5 med ball thrusters

Partner conditioning

For time, “you go I go” style:

10 RFT (5 per partner)

10 box facing burpees box jump overs 24/20 in

20 wall balls 20/14 lbs, 10/9 ft

300/250m row

EVF360

Indoor

Part A

5 rounds for time:

10 box facing burpees box jump overs 24/20 in

20 wall balls 20/14 lbs, 10/9 ft

300/250m row

— rest 1 min between each round

Part B

12 min alternating EMOM:

1 Turksih Get up per side

20 KB Russian twists

100 ft. per arm KB waiter carry

Outdoor

Part A

5 rounds for time:

10 burpees step ups

10/arm single arm KB thrusters

200m run

— rest 1 min between each round

Part B

12 min alternating EMOM:

1 Turksih Get up per side

20 KB Russian twists

100 ft. per arm KB waiter carry